WOD 12/16

 Performance – Fine Tune Phase Week 3 of 3

A. Power Snatch x1x10 @ 80-90% Rest :60-:90

B.12:00 AMRAP
500 M Row
15 Dumbbell Thruster @ 45 lb, 25 lbs
10 Walking Lunges @ 45 lbs, 25 lbs (Total)
*Total Rounds Recorded 

 

Foundations
Skill

Deadlift

A. Deadlift x3x5
Ladder 8-1
Wall Ball
KB Swings

*After each round perform 20 Single Jump Rope

“There is no happiness except in the realization that we have accomplished something.” –Henry Ford

 

Foundations – AM
Matt 5:40
Braden 5:38
Annie 7:20
Pablo 6:28
Evan 7:56
Performance – AM
Ruhlin 3
Mitch 2+4
Adrian 2+1
Chad 3
Sissy 2+14
Ivan 2+16
Dayna
Sarah
Cynthia
Jessie
Roland
Jose
Billy 3
Ray 3+175 m
Mer 2+15
Performance – Noon
Angela 2+500 m
Velvet 2+ 500 m +15+6
Dustin 2+500m +7
Dixie 2+250 m
Foundations – PM
Daniela 7:15
Matt 6:38
Performance – PM
Tanner 3+300 m
Amy 2+450 m
Brian 2+500 m
Gil 2+340 m
Chance 3+100 m
Steven 2+10 th
Andy 2+15 th
Ryan 2+7 th
Brandon 2+4 th
Sean 2+10 th
Kline 2+15 th
Austen 2+500 m
Emmy 2+1 th
Jessica 3+275 m
Matt 2+5 th
Malia 2+500 m
Jillian 3+376 m
Missy 3+100 m
Jenna 3
Brad 2+5 th
Paul 3+100 m
Claudia 3+182 m
Cassie 3
Evil 2+10 lunges
Nicole 3
KJ 2+500 m
Christopher 3
Adrian 3+455 m
2 Chainz 3+450 m
Lauren 3
Morgan 3+250 m